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Components
Thruster
Metcon
Muscle Clean
Power Clean
Clean Complex Hold Do ...
Clean Pull
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
Date
Workout
MOD 1746 - CrossFit Salzburg
Class
(All)
06:00 Kurs
07:00 Kurs
17:00 Kurs
18:00 Kurs
WEIGHTLIFTING
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (11/2)
Workout
MOD 1746
Warm-up
15 min. trainer´s choice.
STRENGTH
1: Thruster (10-8-6-4-2 climbing every 2 min.)
Thruster
barbells taken from the floor.
Work in teams.
15 min. session.
WOD
2: Metcon (Time)
18-15-12-9-6-3 reps for time of:
Thrusters 35/25//25/17kg
Power snatches 35/25//25/17kg
Toes-to-Bars
Time Cap: 20 min.
Weightlifting
1: Muscle Clean (5 x 5 climbing on the 90´s)
Muscle Clean
add a Jerk to your final rep. of each set.
2: Power Clean (5-4-3-2-1 climbing on the 90´s)
Power Clean
add a Jerk to your final rep of each set.
3: Clean Complex Hold Double. (6 x 2 climbing every 2 min.)
Pull to knees hold 3 sec. into fluid squat clean hold bottom position 2 sec. + 1 full squat clean & Jerk.
4: Clean Pull (5 x 3 @ 110% across on the 90´s)
Clean Pull
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, 04, December 2018
Male Clients
1
Jakob Chri ...
Weber
17:00 Kurs
1 x 3 @ 90 kg
2
Robert
Oberst
17:00 Kurs
1 x 2 @ 81 kg
3
Andreas
Diwald
07:00 Kurs
1 x 2 @ 80 kg
3
Felix
Winter
07:00 Kurs
1 x 2 @ 80 kg
3
Philipp
Sporer
WEIGHTLIFTING
1 x 2 @ 80 kg
4
Hermann
Berger
07:00 Kurs
1 x 2 @ 75 kg
4
Tino
Müller
18:00 Kurs
1 x 2 @ 75 kg
5
Bernhard
Mayer
17:00 Kurs
1 x 2 @ 60 kg
6
Peter
Kocher
07:00 Kurs
1 x 2 @ 55 kg
7
Daniel
Wagenhofer /WP
07:00 Kurs
1 x 2 @ 50 kg
8
Markus
Kendlbacher
07:00 Kurs
1 x 2 @ 45 kg
Female Clients
1
Nina
Budija
07:00 Kurs
1 x 2 @ 50 kg
2
Irmgard
Reiter
06:00 Kurs
1 x 2 @ 40 kg
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